How Healthy Are Breakfast Sandwiches?

how healthy are breakfast sandwiches

Fast food breakfast sandwiches are tasty, but they can also add up to a lot of calories, sodium and fat. If you’re eating these sandwiches often, it may be time to break your habit and turn them into a healthy option.

The key to making breakfast sandwiches healthier is to use better ingredients. That means choosing whole-grain bread instead of white, croissants or bagels, and avoiding sausage and cheese, says Klamer.


Breakfast sandwiches are usually high in protein, which can help you feel full for longer. This is especially true if you eat eggs or meat as part of your sandwich.

This makes them a great option if you’re trying to lose weight. Adding vegetables, such as sauteed spinach, mushrooms or tomatoes and onions, can also add to your sandwich’s nutritional value.

Another healthy breakfast sandwich that has a lot of protein is a turkey sausage and egg sandwich. It’s also a good choice if you’re looking for an easy meal that can be prepared ahead of time.

Sausage and egg sandwiches can be a bit boring to eat at a restaurant, but you can make them taste better. You can replace the bread with a whole grain bagel or English muffin and make two eggs to fill it. These sandwiches are also a great way to sneak some extra veggies into your morning meals. You can even put them together the night before and store them in the freezer for easy grab-n-go breakfasts.


Breakfast sandwiches can be a convenient meal option for people on the go, but they also need to be part of an overall healthy diet. While they may be filling, a sandwich made with a lot of fat can increase your risk of heart disease and stroke.

A common breakfast item is an egg sandwich, which is a great source of protein. However, they’re also high in carbohydrates and low in fiber, says nutritionist Jessica Klamer.

That’s why it’s important to choose the right type of bread when making a breakfast sandwich, she says. “A whole-grain English muffin or bagel is a much better choice than a white or croissant,” she adds.

A typical fast-food breakfast sandwich can contain more than twice the amount of saturated fat that’s recommended for the average person. They can also have a lot of sodium, which is harmful for cardiovascular health.


If you are looking for a way to fuel your body first thing in the morning, breakfast sandwiches are ideal. They’re a good source of protein and healthy fats.

A healthy breakfast sandwich should have a balance of fiber, protein and fats to help you feel full and energized all day long. But not all sandwiches are created equal, especially when it comes to their nutritional value.

Registered dietitian Stefani Sassos, MS, RD, CDN, Deputy Director of the Good Housekeeping Institute Nutrition Lab suggests aiming for a sandwich that contains at least 4 grams of fiber.

Panera’s Sprouted Grain Bagel with Egg White & Roasted Red Pepper offers 5 grams of fiber and 19 grams of protein, which is enough to keep you satisfied all morning. It’s also a low-carb option that’s made with a small amount of sodium, so it’s a better choice than many other breakfast sandwiches.


A typical breakfast sandwich is a combo of eggs, meat (often bacon or sausage), and cheese, all stuffed between a bagel, English muffin, or other bread choice. The good news is that it’s possible to make these sandwiches healthier by tweaking the ingredients, says Jessica Klamer, R.D., a dietitian with the American Diabetes Association in New York City.

For instance, you might be able to substitute whole-grain bread for white or croissants, which delivers a fiber boost and lowers your calorie count at the same time. Or try a wrap made from Bibb lettuce, cucumbers, or cauliflower instead of bread.

Best of all, if you’re trying to cut your sandwich calorie count, the smartest thing you can do is pack your meal with vegetables. They’re nutrient-rich and add crunch, which helps you feel full longer. Plus, they help you avoid getting a sugar crash that happens after a meal high in sugar. Toppings that also contain heart-healthy monounsaturated fat can make your sandwich even better.